Chapter 17: Program Design for Resistance Training Flashcards
what are the 7 program design variables?
needs analysis
exercise selection
frequency
exercise order
load and repetitions
volume
rest periods
what three principles should be incorporated in resistance training programs for athletic populations?
specificity
overload
progression
athletes training in a specific manner to produce a specific adaptation or training outcome
specificity
how can specificity be incorporated into a resistance training program for athletes?
specific muscles, movement patters, muscle actions, and energy systems involved in the sport
what does the SAID principle stand for?
specific adaptation to imposed demands
principle that states the type of demand placed on the body dictates the type of adaptation that will occur
SAID principle
training at a greater intensity than the athlete is accustomed to
overload
what are some ways to overload?
increase loads or reps
add exercises
simple to complex
decrease rest periods
add variables
training program intensity becomes progressively greater to continue producing higher levels of performance
progression
two stage process that includes an evaluation of the requirements and characteristics of the sport and an assessment of the athlete
needs analysis
athletic programs should be periodized to move from _______ to _______
general to specific
what are the 4 variables of a physiological analysis?
strength
power
hypertrophy
muscular endurance
what two things does a needs analysis assess?
the athlete and their sport
current condition or level of preparedness of the athlete
training status
what is determined after the needs analysis is complete?
the athlete’s specific needs for their sport and the primary goal for their specific training program
how many training goals should an athlete focus on per season?
one
what are core exercises?
multijoint exercises that recruit large muscle group(s) and have direct application to the sport of the athlete
what are assistance exercises?
single joint exercises that recruit smaller muscle areas and are considered less important to improving sport performance
why are assistance exercises commonly used for injury prevention and rehab?
because they isolate a specific muscle or muscle group
exercises that load the spine directly or indirectly, requiring muscular stabilization of posture during performance of the lifting movement
structural exercises
a structural exercises that is performed very quickly or explosively
power exercise
true or false: muscle balance includes equal strength
false
what are recovery exercises?
exercises that do not place high stress on muscular and nervous systems in order to promote movement and restoration
number of training sessions completed in a given period of time
training frequency
what is the general recommendation for training frequency for athletes to allow sufficient recovery between sessions?
3x/week
what is the general recommendation for rest days between strength days?
0-2 rest days (no more than 3)
how many sessions per week is recommended for an athlete that has a beginner training status?
2-3
how many sessions per week is recommended for an athlete that has a intermediate training status?
3-4
how many sessions per week is recommended for an athlete that has a advanced training status?
4-7
how many sessions per week is recommended for an athlete during the off season?
4-6
how many sessions per week is recommended for an athlete during the pre season?
3-4
how many sessions per week is recommended for an athlete when in season?
1-3
how many sessions per week is recommended for an athlete during the post season?
0-3 (active rest)
max to near max loads will require _____ recovery times
longer
heavy upper body training may require _____ recovery than heavy lower body training
less
single joint exercise are _____ taxing than multi joint exercises
less
sequence of resistance exercises performed during one training session
exercise order
what is the most common exercise order?
power > core lifts > assistance lifts
what is circuit training?
performing the exercises with minimal rest periods
with exercise order, why do power lifts need to be performed first?
power lifts require the highest level of skill/concentration and most affected by fatigue
what are two ways to “alternate” exercise order?
upper body/lower body
push/pull
two exercises performed in an alternating fashion that stresses opposing muscles or muscle areas
superset
sequentially performing two different exercises for the same muscle group
compound set
compound sets are generally performed for what training goal?
muscle hypertrophy/fatigue
amount of weight assigned to an exercise set
load
what is often characterized as the most critical aspect of a resistance training program?
load
force x displacement =
mechanical work
what is the volume-load?
total work done
what is the repetition-volume?
volume of each rep
volume load / rep volume =
average weight lifted per rep per workout session
reps and loads are ________ related, meaning when one goes up the other has to go down
inversely
what is the goal rep method?
matching the RM testing to the rep range that will be trained in the training program
power exercises should be limited to ___RM or less for RM testing
5 reps or less
how much weight should be added to the bar when performing upper body 1RM testing?
10-20 pounds or 5-10%
how much weight should be added to the bar when performing lower body 1RM testing?
30-40 pounds or 10-20%
to increase strength, the athlete needs to handle loads of at least ____% of the 1RM for up to ___ reps/set
85%
6 reps/set
what is the recommended sets, reps, and load (%1RM) to train strength?
2-6 sets of 6 reps or less at 85%+ load
what is the recommended sets, reps, and load (%1RM) to train single effort power?
3-5 sets of 1-2 reps at 80-90% load
what is the recommended sets, reps, and load (%1RM) to train multiple effort power?
3-5 sets of 3-5 reps at 75-85% load
what is the recommended sets, reps, and load (%1RM) to train for hypertrophy?
3-6 sets of 6-12 reps at 67-85% load
what is the recommended sets, reps, and load (%1RM) to train for muscular endurance?
2-3 sets of 12+ reps at 67% or less load
true or false: certain RM emphasize a specific outcome but training benefits are blended at any given RM
true
what load percentage has been shown to create peak power?
0-30%
________ power is achieved with moderate loads and intermediate velocities
maximal
what is the 2-for-2 rule?
if the athlete can perform two or more reps over the rep goal in the last set in two consecutive workouts, weight should be added to that exercise next session
total amount of weight lifted in a training session
volume
what is the estimated load increase for a weaker athlete training upper body?
2.5-5 pounds
what is the estimated load increase for a weaker athlete training lower body?
5-10 pounds
what is the estimated load increase for a stronger athlete training upper body?
5-10+ pounds
what is the estimated load increase for a weaker athlete training lower body?
10-15+ pounds
what is the rule of thumb for quantity of load increases for heavier and lighter lifts?
greater load increases for heavier lifts
smaller load increases for lighter lifts
what is the relative load increase percentage range that can be used instead of the absolute values?
2.5-10%
what is the rep-volume?
reps per workout
volume-load =
(sets x reps) x load
volume load x concentric displacement =
concentric work
higher volumes are necessary for further gains in _______, especially for intermediate and advanced resistance trained athletes
strength
how long should the rest period be between sets of strength training?
2-5 minutes
how long should the rest period be between sets of power training (single and multiple effort events)?
2-5 minutes
how long should the rest period be between sets of hypertrophy training?
30 seconds to 1.5 minutes
how long should the rest period be between sets of strength training?
30 seconds or less
what is the resistance training goal for an athlete during the off season?
hypertrophy and muscular endurance initially then strength/power later on
what is the resistance training goal for an athlete during the pre season?
sport specific movements (strength, power, or muscular endurance depending on the sport)
what is the resistance training goal for an athlete when in season?
maintenance of preseason training goal
what is the resistance training goal for an athlete during the post season?
varies (possibly active recovery)
how much sport practice vs resistance training is done in the off season?
low sport practice
high resistance training
how much sport practice vs resistance training is done in the pre season?
equal amounts
how much sport practice vs resistance training when in season?
high sport practice
low resistance training
how much sport practice vs resistance training is done in the post season?
varies for both
muscular hypertrophy is associated with _____ training volumes and performing __ or more exercises per muscle group
higher, 3 or more
muscular endurance is associated with _____ training volumes and performance of ___ or more reps per set and fewer sets
lighter, 12 or more
when testing a preseason athlete’s front squat with 80% 1RM, approximately how many repetitions would you expect the athlete to perform?
8 reps
what is the most appropriate intensity to assign an athlete performing 3 sets of 6 repetitions of trap bar deadlift in the middle of a basic strength block of training?
82% 1RM (hypertrophy)
number of repetitions allowed for 100% 1RM
1
number of repetitions allowed for 95% 1RM
2
number of repetitions allowed for 93% 1RM
3
number of repetitions allowed for 90% 1RM
4
number of repetitions allowed for 87% 1RM
5
number of repetitions allowed for 85% 1RM
6
number of repetitions allowed for 83% 1RM
7
number of repetitions allowed for 80% 1RM
8
number of repetitions allowed for 77% 1RM
9
number of repetitions allowed for 75% 1RM
10
number of repetitions allowed for 70% 1RM
11
number of repetitions allowed for 67% 1RM
12
number of repetitions allowed for 65% 1RM
15
